864 STRONG – Support Your Local Box
Take the time to say “Thank You” to a veteran today!
Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you
-2 Corinthians 13:11
“The rights of man come not from the generosity of the state but from the hand of God.”
-John F. Kennedy
It is the soldier, not the reporter who has given us the freedom of the press.
It is the soldier, not the poet, who has given us the freedom of speech.
It is the soldier, not the campus organizer, who gives us the freedom to demonstrate.
It is the soldier who salutes the flag, who serves beneath the flag, and whose coffin is draped by the flag, who allows the protester to burn the flag.
-Father Dennis Edward O’Brien, Sergeant, USMC
“864 Kid STRONG” – Tuesday and Thursday Afternoon
Building a strong future…one young athlete at a time!
Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work/Mobility /Goat Work
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
It’s 100% RX’d or Scaled. There is NO almost RX.
Today’s Skill Work – Work on shoulder strength / mobility / flexibility
Extra “R-21” tees if you are interested let us know…first come basis. $20 Thx!
864 WOD – Strength + Conditioning
864 WOD – “Three Wise Men” Veterans Day Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
RX Movement Standards – Scale as needed based on your strength / fitness level.
This workout honors the sacrifices of those like Jeremy Wise and Ben Wise who gave that “last full measure of devotion” while supporting veterans like Beau Wise who made it home but deal with the legacy of war daily. This is the#3WMTRIBUTE WOD.
Samaritans Purse Operation Christmas Child Shoebox 2016. We hope that everyone will take the time to pack a shoebox for this very worthy cause. See info on the board at gym. Take a minute to look at some of the stories on the Operation Christmas Child Facebook page. Boxes must be in by Friday November 11. Bring to the gym.
November Challenge = Max Rep Hand Release Push-ups + Double unders
1. You will have 2 minutes each day – on the clock as a group before the WOD starts only. No other reps will count – no exceptions.
2. Push-ups are strict form / hand release. Sloppy reps will not be counted.
3. Goal – how many total push-ups can you accumulate during the month of November.
4. Accumulate a minimum of 1,000 Double unders during the month of November.
5. CF864 Athlete that accumulates the most push-ups + a minimum of 1,000 DUs will be monthly winner
Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…
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Stronger than yesterday!
Janice and Jay